GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
6 minutes
10 Goblet Squats
15 Banded Hamstrings
Run 100
STRENGTH/SKILL
10-30 minutes
Back Squat Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%)
* 2 Minutes rest between sets
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Back Squat 1RM is 100, base the percentage for the strength off of 90lbs.
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Back Squat 1RM is 100, base the percentage for the strength off of 90lbs.
* 2-3:00 minutes between sets
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
14 minutes
7 Squat Cleans (135, 95)
200 Meter Run
ACCESSORY
Accumulate as many hollow rocks as possible in 3 minutes